Smooth Fitness Blog

As people age, the fear of losing their physical capabilities and ultimately their independence grows stronger.  As the years pass, our muscles weaken and atrophy and the functions related to those muscles become less refined.  If nothing is done to prevent this process, performing the activities of daily living becomes more difficult.  These activities may include taking a shower, walking down the stairs, or other more important acts such as lifting grandchildren.  When activities such as showering or walking down stairs become more difficult, independence is slowly lost.  The best way to slow this process and retain a higher quality of life for a longer period of time is through exercise.

In the list below, I have included some of the most effective exercises to halt muscle atrophy, promote muscle growth, and improve muscle balance and endurance.

1) Walking for exercise
Walking for exercise is a great way to simulate an everyday activity that is at the heart of remaining independent.  Walking strengthens the heart, helps with balance and coordination, and also strengthens all of the muscles of the lower body.  If walking outdoors is not an option consider utilizing a treadmill.

2) Squat
The squat is the most effective lower body exercise.  Our legs are our base of support.  They are our foundation.  When squats are included as part of a regular exercise routine, our foundation is strengthened.  By strengthening the muscles of the lower body, we are providing support for our hips, knees and ankles.  This will help to protect against falls and broken bones.

In order to perform a squat, follow the instructions below;
A) Your feet should be just a little wider than shoulder width.
B) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
C) With both feet firmly planted on the floor, the body should be lifted back to starting position.
D) Repeat motion.
E) The knees should not be locked at the top of the motion and they should always remain behind the toes.

3) Back Exercises
As we age, our posture suffers.  In many people, we see the shoulders begin to shrug forward.  Slowly but surely, the forward tilt moves further down the torso.  The only way to prevent or reverse this process is to perform exercises that strengthen all of the muscles of the back.  Refer below for two great back exercises and instructions on how to properly perform them.

Dumbbell Rows
A) Begin with a slight bend in both knees.
B) The upper torso should be at a 45 degree angle at the hip joint.
C) Both arms are hanging directly below shoulders with a slight bend at the elbows.
D) Pull arms up to a position where the elbows are higher than the torso.
E) Hands should be even with the hip joints.
F) Return to start position and repeat.

Supermans
A) Lie flat on stomach with arms extended over head.
B) Lift both arms and legs just a few inches away from the floor.
C) Hold for 15 seconds.
D) Beginners may want to work each side separately.
E) If you are a beginner, lift the opposite arm and opposite leg.
F) Hold for 15 seconds.
G) Repeat on opposite side.

4) Core exercises
When we strengthen the muscles of the core, we receive many benefits.  We provide the body with support that helps both balance and coordination. We also lessen the likelihood of falls and provide extra support for our back.  Refer below for two great core strengthening exercises and instructions on how to properly perform them.

Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.

Upper and Lower Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders and feet off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.
E) Feet and shoulders should not touch the ground between repetitions

As with any exercise routine I recommend that you consult your personal physician before beginning this one.  Good Luck and Stay Full Body Strong!

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

This entry was posted on Monday, January 25th, 2010 at 4:51 pm and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.